A: 3 rds
6/6 barbell alt leg hip thrust
20 band pull
20 m skeater walkaing w band
6/6 scorpio
B: E3x5
3 reps front squats @heavy
3 reps deadlift @heavy
C: Metcon
4-5 rds
10 hspu / pike push up
5 snatch 60/40 open 40-50/25-35 basic: du kb
3-5 bar – ring mu / c2b x2
10 oh squats / back squat / fr sq
D: Acc
Emom 12
– 12 bb biceps
– 12 bb triceps
– 12 bb front raises
A: gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B: E90″ for 12′ – 8 sets 5 power clean & jerk climbing C: Metcon 7 rds 5 burpee 7 thruster 40/30 kg basic double kb 20/12 10 cal row D: Acc 5 sets:…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: Metcon 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E: Acc 50 abwheel 50 hip extension
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats Practice: du, pull up, mu, hspu Back Squat 3×10 @moderate weight Metcon: For time: 15-12-9-6-3 -Burpee -Shoulder Press @ 40/25 -Pull- up EMOM 9′ -30 Russian Twists @medball -20 Sit-ups @medball -Rest
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @ Double…
